WEEK 13, DAY 5

Post author By CrossFitMGM
Post date July 13, 2023

CrossFit Montgomery – CF

Warm-up

2:00 Machine / Jog

-Then-

3 Rounds:

10 Kip Swings

10 Scap Push Ups

10 Air Squats

-Then-

2:00 Machine / Jog

Conditioning

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C & J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."

~ Greg Glassman,
CrossFit founder and CEO

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